Sept 30 2013

Sept 30 2013

Welcome to a brand new week and the first week of a new month! Beginner’s Classes start today at 7A and 6:30P!

Barbells for Boobs “Grace” coming Oct 19th – Details to follow.

Push Press – off 1RM
1×10 – 60%
1×8 – 70%
1×8 – 75%
1×6 – 80%

Weighted Pull Ups
4×5 – Same weight as last week

WOD
Isabel

30 Snatches (135/95)

Comp Work – 4:30, 5:30P
Smolov – 2/1 – HBBS – 6×6 – 70% of 1RM

This week we’ll add back the 20lbs we subtracted from last weeks cycle. Take 70% of the 1RM HBBS you set a couple weeks ago. Beginner’s are starting back up so times will be limited MWF for the next two weeks. Don’t stress it if your schedule keeps you from making a squat day.

EXTREMELY IMPORTANT – this program is likely to catch up with you sometime this week, take it easy on the WODs, especially if there is a squat element. Go lighter and keep the intensity.